1 / 13

Healthy Eating on the Go

Healthy Eating on the Go. CDS Global. What is a healthy meal?. Includes: Lean protein “Good” carbohydrates Fruits and vegetables. www.ChooseMyPlate.gov. Building Blocks of a Healthy Meal. Protein Builds skin, blood, cartilage, hair and muscle Carbohydrates

leroy
Download Presentation

Healthy Eating on the Go

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Healthy Eating on the Go CDS Global

  2. What is a healthy meal? • Includes: • Lean protein • “Good” carbohydrates • Fruits and vegetables

  3. www.ChooseMyPlate.gov

  4. Building Blocks of a Healthy Meal • Protein • Builds skin, blood, cartilage, hair and muscle • Carbohydrates • Needed for energy and proper brain function • Fruits and Vegetables • Full of antioxidants, vitamins and minerals

  5. Portion Control • Protein • Size of your palm or a deck of cards • Carbohydrates • Size of your fist • Fruits • Size of your fist • Vegetables • Unlimited ( except peas and corn )

  6. Tips and Tricks • Prepare in advance • Make a weekly meal plan and grocery list • Wash and chop vegetables as soon as you get home • Pre-package snacks in the proper portions after getting home • Make your breakfast and/or lunch the night before • Have non-perishable breakfast items out and ready for morning • Invest in a large, reusable water bottle to carry with you • Refill throughout the day • Add sliced cucumbers, lemons or limes for a flavor boost

  7. http://www.choosemyplate.gov/

  8. Breakfast • Greek yogurt, handful of berries & a whole grain waffle • Low-fat cheddar cheese, egg and turkey bacon burrito wrapped in whole grain tortilla with salsa • Glass of fat-free milk, 1 tbsp. almond butter, strawberries and 1 tsp. dark chocolate chips topping plain instant oatmeal.

  9. Lunch • Reduced-sodium turkey breast on 100% whole wheat bread with mustard and tomato & a side of green grapes • Romaine salad topped with 2 tbsp. vinaigrette, dried cranberries, baked chicken breast and toasted whole grain pita points • Chickpea, black bean, edamame, chopped red pepper and avocado salad topped with light Italian dressing. Eat with whole grain crackers and a ripe peach

  10. Snacks • Reduced-fat string cheese and a plum • Small handful of nuts and dried fruit • Carrot sticks with light ranch and a glass of fat-free milk • Celery sticks and 1 tbsp. natural peanut butter • Soft spread cheese on whole grain crackers • Shelf-stable hummus and sliced bell pepper

  11. Eating Out • Choose baked or grilled instead of fried or crispy • Have steamed vegetables instead of French fries • Look at online menu beforehand and plan what is best meal choice • Stick to it! • Skip the bread basket • Start with a side salad or broth-based soup

  12. Eating Out • Salad dressing on the side • Dip your fork • Drink water with your meal • Skip appetizers and dessert • Remember portion sizes • Get a to-go box right away • Put away extra as soon as food arrives

  13. In Summary • Eating on the go can be healthy • Use www.ChooseMyPlate.gov • Include protein, carbohydrate & plenty of fruits and vegetables • Remember to keep portion size in mind • Prepare, prepare, prepare! • Make wise choices when eating out

More Related